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P90XPlus Worksheets PDF
P90XPlus Worksheets PDF
Equipment needed: PowerStands, Dumbbells or Resistance Band, pull-up bar, mat, Results and Recovery Formula or water, and 2 chairs (optional). Use the
spaces provided for each exercise to record the number of reps you performed and the weight you lifted. If using a Resistance Band, indicate the color used.
R = REPS
01
02
03
04
05
06
07
08
09
10
Lunge Curls
Hammer Kick
Frog Push-Ups
L Chin-Ups
Fly Blaster
W = WEIGHT
WEEK 1
WEEK 2
WEEK 3
WEEK 5
WEEK 6
WEEK 7
UPPER PLUS
WO R K S H E E T
Equipment needed: PowerStands, Dumbbells or Resistance Band, pull-up bar, mat, Results and Recovery Formula or water, and 2 chairs (optional). Use the
spaces provided for each exercise to record the number of reps you performed and the weight you lifted. If using a Resistance Band, indicate the color used.
R = REPS
11
12
13
14
15
16
17
18
PXINS1104
19
20
Spiderman Push-Ups
7-Point Pull-Ups
Warrior Swim
Pumper Curls
Clean to Negative
Shoulder Everything
Bicep Everything
Combat Push-Ups
WEEK 7
W = WEIGHT
WEEK 1
WEEK 2
WEEK 3
WEEK 5
WEEK 6
UPPER PLUS
WO R K S H E E T
Equipment needed: PowerStands, Dumbbells or Resistance Band, pull-up bar, mat, and Results and Recovery
Formula or water. Use the spaces provided for each exercise to record the number of reps you performed
and the weight you lifted. If using a Resistance Band, indicate the color used.
R = REPS
W = WEIGHT
PXINS1103
WEEK 1 WEEK 2 WEEK 3 WEEK 5 WEEK 6 WEEK 7 WEEK 9 WEEK 10 WEEK 11 WEEK12
01
O Crunch Push-Ups
02
Pull-Up Crunch
03
04
05
Sumo Chair
06
Chuck-Ups
Position 1
Position 2
Position 3
07
Clink On Run
08
09
Balance Curls
10
Running Man
11
12
13
Mr. Moon
14
Kid Play
15
3&3
16
Dervish
17
Weighted Warrior
18
1&1
19
20
Spiderman Jumps
WO R K S H E E T
Equipment needed: Dumbbells, pull-up bar, mat, and Results and Recovery Formula or water. Use the
spaces provided for each exercise to record the number of reps you performed and the weight you lifted.
R = REPS
01
02
03
04
05
06
07
08
09
10
Scorpion Plank
Banana Cannonball
Discus Throwers
Warrior Bow
Scissor Climbers
Wood Chopper
W = WEIGHT
WEEK 1 WEEK 2
WEEK 3 WEEK 4
WEEK 5
WEEK 6
WEEK 7 WEEK 8
R
R
R
R
R
R
ABS/CORE PLUS
WO R K S H E E T
Equipment needed: Dumbbells, pull-up bar, mat, and Results and Recovery Formula or water. Use the
spaces provided for each exercise to record the number of reps you performed and the weight you lifted.
R = REPS
WEEK 1 WEEK 2
11
12
13
Banana Mason
Mixed Bike
Time
Time
Time
Time
Time
Time
Time
14
15
16
17
18
19
PXINS1102
20
X Crunch
Seated Backstroke
Cherry Bomb
WEEK 3 WEEK 4
WEEK 5
WEEK 6
WEEK 7 WEEK 8
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
R
R
R
R
R
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
Time
R
W = WEIGHT
Time
ABS/CORE PLUS